Friday WOD

The girls taking in some air after the workout.

The girls taking in some air after the workout.

Warm up:
Agility
3 cone agilty test
Metcon:
Seven rounds, 21.18.15.12.9.6.3 of:
Deadlift, 225/115 pounds
Rack jerk, 115/55 pounds

Post times to comments.

This entry was posted on Thursday, August 19th, 2010 at 9:17 pmand is filed under Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

6 Responses to “Friday WOD”

  • Jacob Says:
    August 20th, 2010 at 7:42 am

    3 cone
    9.4

    Metcon
    17:29 RX’d

    Reply
    • Matt D Says:
      August 20th, 2010 at 5:58 pm

      Jacob nice work. You would take minutes off if you push jerked instead of push pressed!!! Until next time – you won today :-)

      Reply
  • Gina Says:
    August 20th, 2010 at 3:50 pm

    3 Cone: 9.01
    Metcon: 9 minutes even :)

    Hey Coach, I knew that 105lb for the girls was too light! I see that you changed it to 115 lbs, that should be a little better :)

    Of course Jamie busted out 135lb on her DLs!!! Way to go Jamie!!!!!!

    Reply
  • Matt D Says:
    August 20th, 2010 at 5:57 pm

    Matt D with my first tap…hamstring cramp like crazy. Got through the set of 12′s and 3 reps into the 9′s and that’s it. Great job 6AM way to finish strong DOC & JAY!!! 8.3 on the cones

    Reply
  • Jacob Says:
    August 20th, 2010 at 6:31 pm

    Don’t worry about tapping. Happens to everyone. I was pretty stoked to get off the bar on the first round of dead’s before you. I consider that a win in its self!!! haha….

    Ice that hammy. See you next week.

    Reply
  • Mandy Says:
    August 21st, 2010 at 12:17 am

    11:57 95lb deadlift/45lb push press

    Reply

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